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Tuesday, September 6, 2011

Post WOD

The Bridge City Beatdown is coming up in Saskatoon this weekend and several of our athletes are competing.  So, in honour of the competition, we have a slight change in programming.  Tuesday, we are going to do a modified version of WOD#5 of the competition, Wednesday, the Saskatoon competitors will get the chance to try out the Barbell Complex/rowing workout, and there will be an opportunity to work on the skills in the 1 min on/1 min off workout on Wednesday or Thursday, with rest on Friday.  Good luck to the athletes competing this weekend!

A. Take 10-15 minutes to build to a heavy single Thruster
B. For time:
12 x 10M shuttle run
12 Thrusters (Brutes – 55/75# and Beasts 65/95#)
12 Ring rows/Chest to bar Pull-ups (Brutes – ring rows and Beasts – C2B pull-ups)
9 x 10M shuttle run
9 Thrusters
9 Ring rows/Chest to bar Pull-ups
6 x 10M shuttle run
6 Thrusters
6 Ring rows/Chest to bar Pull-ups
Burpees to stop the clock (Brutes – 10 reps an Beasts 15 reps)


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